Exercises and Workouts – The Secret To Becoming Naturally More Active

If you are someone hoping to make improvements in your health, there is no question adding more activity to your day is on your list of “things” to do. No matter how you look at it, a mobile body is healthier than one that is immobile, and as the saying goes: “a body in motion stays in motion.”

Often the hardest part of being more mobile is getting the process started. So this said, what can you do to ensure you are not sitting around? How can you become one of those people who naturally craves exercise? It is not as hard as you may think.

Here are a few tips to keep in mind…

1. Think Activity, Not Exercise. First, you will want to think of activity, not exercise. Some people have an aversion to doing any “exercise” and for them, forcing it will have an adverse effect on their thinking.

When people instead focus on activity – merely moving their body, it becomes more natural for them, and they become motivated to do it and keep at it. Try this technique for yourself.

2. Get A Friend to Join In. It is also a smart idea to get a friend involved as well. For instance, invite a friend to go for a power walk with you or have a co-worker join you for a lunch yoga class. Sometimes just being in the company of others is enough to spark added interest in the physical activity.

3. Make It A Habit. It is also vital you focus on making it a habit as well. You want to become more active and stay active, not just have it be a fleeting thing. Try and set a time each day to get busy and stick with that time as best as possible.

If you can do it five days in a row, the chances you keep doing it will be much higher.

4. Go Slow. Finally, go slowly. Do not think you are going from being a “couch potato” to “exercise enthusiast” overnight. Realize it does take time, and you will not get there right away. Be patient with yourself and the process. If you show yourself some understanding and self-love, it will be much easier to go about this process without hitting so many bumps in the road.

There you have a few essential tips to keep in mind as you become someone who enjoys physical activity which gets their body moving for good. Think of this as a lifestyle change, not something you are doing temporarily.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Exercises and Workouts – Running Is Not Always Ideal For Fat Loss

It is true; exercise is good for you. Physical activity will lower your blood sugar and is beneficial to your heart. But what do you think is the best way to lose body fat? Is it to go for a long run? Many people hold this notion. Moreover, it is quite understandable considering many realize to lose weight; you have to burn more calories. What better way to burn calories than to go for a run?

However, there are some factors you may be overlooking that could be preventing you from seeing the results you are hoping for. Let us look at what these are so you can see why it may be time for you to rethink the benefits of a long run…

1. Running and Muscle Mass Loss. The first point to note is this: running is not especially great at preserving lean muscle mass tissue. Because there is no resistance at play, this is going to mean your body sees no reason to maintain lean muscle and therefore, you are going to burn a combination of fat and muscle.

While if your primary goal is to become lighter and thinner, this may seem like a good thing. However, think again. The problem here is when you lose lean muscle mass tissue, your resting metabolic rate will slow down and lead to difficulties sustaining any fat loss in the future.

The slower your metabolic rate is, the less food you can eat on a daily basis and maintain or lose weight. If you like to eat, this is an unworkable situation.

2. Running and the Metabolic Rate. Another problem with running is it does not do much to boost your resting metabolic rate. With high-intensity interval training or weight lifting, for instance, your metabolism will be higher for hours after the completion of your workout. You will find fat continues to burn long after your workout is finished.

With running, however, when you stop running, you stop burning calories. Then you are back to square one. You will only continue to lose fat if you keep up the running.

3. Running And Food Consumption. Last but not least, running tends to make people hungry. It is not abnormal to find people feasting on bagels, pasta, or other carb-dense foods after a run because they cannot control themselves and feel like they have “earned” it. If you do that you are going to be facing weight gain, not weight loss.

You do not want to devote a lot of your time to running and then wipe out all the benefits it gave you. Keep these tips in mind and rethink the long run. There are far better ways to burn fat.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Ten Tips to Sneak Exercise Into Your Day (and Why!)

With the unofficial start of summer at the end of this month, many begin to think about starting to exercise before putting on a bathing suit and hitting the beach or pool. Exercise is of course helpful for weight management and building muscles and can improve physical appearance. What is not as well known are the other physical, mental and emotional benefits of incorporating exercise into your daily routine.

In addition to weight management, other physical benefits of exercise include improvement in our cardiovascular system functions. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome and stokes. Other forms of exercise can help prevent arthritis, osteoporosis and can help improve balance to prevent falls.

What is equally as impressive are the benefits to mental and emotional health when exercising on a regular basis. Exercise improves not only focus and concentration but also enhances mood as well. In fact, studies have shown that 15 minutes of aerobic exercise was equally as effective as an antidepressant for some forms of depression. Walking around the block often shifts perspective and helps reduce stress.

Joh Ratey MD, who studies the benefits of exercise has suggested that if the positive effects of exercise could come in a pill form, it would be the most widely prescribed medication. Since that is not possible, how do you incorporate exercise into your busy life when you already feel pressed for time?

Ten Tips to Sneak Exercise into your Day

Don’t like or feel like you have time to go to the gym? The good news is exercise does not have to involve getting on a treadmill or pumping iron at the gym to be effective. It can be relatively low cost and not a huge time investment. However, before you start, check with your doctor if you have not exercised in awhile or if you are pregnant. Also, make sure you are wearing proper footwear for your activity. Many joint or back injuries are caused by wearing old or worn-out shoes. Here are ten ways to get moving:

  1. Park away from your office, trip to the store or school and walk. These small walks add up through the day. In fact, studies have shown that small bursts of exercise throughout the day are more effective than one long burst.
  2. Take the steps instead of the elevator. If you are going between floors, walk up the steps. Need a quick break in the afternoon – walk up and down a few times. Exercise will revive you much more than a trip to the coffee machine.
  3. Wear a fitness tracker and measure your steps. There are many inexpensive trackers as well as more sophisticated and pricey devices but even the inexpensive will give you data on steps. Set a goal and stick to it. For the first few days, wear it without changing your activity. Once you create a baseline, add 500 to 1000 steps per day to it each week.
  4. Use apps to get inspired. Studies have shown that like fitness trackers, individuals who utilize apps are more successful at sticking with an exercise program. There are apps like 5K that inspire and lead you from couch to 5K. My Fitness Pal and ActivX are a few other popular fitness apps.
  5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it is 1mile, a 5 or 10K, it gives you a goal and a deadline to work toward.
  6. Grab a buddy or two. People are far more likely to stick to a routine if they have another person who is going to do it with them and hold them accountable. Making fitness social gives the extra benefit of connecting with others.
  7. Have a family or office challenge. It does not have to be a competition, but it can be a way to cheer each other on and keep everyone involved in a common goal.
  8. Try a new activity like dancing, hiking, swimming or a fun group exercise class you have always been curious about.
  9. Make fitness a weekly family activity. Go on a hike, bike ride or walk around the neighborhood.
  10. Household activities like gardening, cleaning or other projects can be great chances to get the blood flowing. Put on upbeat music to keep you moving energetically.

How Physical Fitness Training Boosts Resilience by Meeting Targets

Exercise not only rejuvenates healthy mind and body but also helps in fulfilling the targets of individual in several working fields. Fitness freaks who are indulged in different activities always prefer to take proper training from an instructor who can make them perfect in different categories like sports, jobs (Army, Navy) and different martial arts like Judo, Kung fu, and Karate. They seek the assistance of trainer because it is hard for them to set such objectives themselves.

Physical fitness training improves your performance in several categories of work. Intense workout and athletic body with resilience are essential for fields like army, police, navy, airlines and sports. Fitness guidance or training may help to fulfill one’s target in those platforms.

Psychological Benefits of the Workout

Research has shown that exercise not only builds your body but also handles stress and anxiety. Physically active people have a lower rate of depression and other psychological issues. Some of the psychometric benefits of workouts are highlighted below:

  • Workouts can improve your mood.
  • Reduces symptoms or risk of depression and protects you from illness like hypertension and other mental disorders.
  • Sharpens the decision-making capacity of an individual.
  • Rejuvenates the power of endurance and increase inner solace.

Physical Benefit of Exercise

There are multiple benefits of physical activity if done in a correct way. Advantages of workouts are as follows:

  • Exercise controls weight and gives a proper shape of your body by balancing the Body Mass Index.
  • Health issues like diabetes, metabolic syndrome, high blood pressure, cholesterol, heart disease etc can be controlled by physical activities.
  • Fitness activity helps in strengthening muscles, bones, and joints.
  • It increases the chance of living longer.
  • Workout also helps to overcome insomnia and provide good sleep.

Physical Fitness Training Goals

Everyone has the idea about the benefits of a workout but few people are acquainted with the side affect of wrong exercise, which can be the major reason for multiple health issues or injuries. If you do not take proper guidance of a professional fitness instructor then it may be hard to meet the fitness goals. Following are the guidelines suggested by the fitness gurus:

  • They set up regular workouts.
  • Instructors always try to guide their clients through important steps and techniques to prevent injury while training.
  • Fitness trainers make their clients strong in the specific platforms of working by scheduling the appropriate workouts for their jobs or other activities.
  • For beginners, some steps are designed by the trainers so that the trainee does not feel difficulty in a workout routine.
  • Fitness instructors do not give overtraining, which may harm a beginner.
  • They suggest you follow a balanced diet chart according to the BMI of your body.
  • They make you start exercise with warm up and stretching.

Indulging in various types of physical activities may not offer fruitful result if you do not take professional guidance. Therefore, lessons provided by physical fitness training can be beneficial and help to reach the target in a specific time and boosts resilience in the individual.

Type 2 Diabetes and Healthy Living – Exercising Is Not a Fix for Poor Food Choices

When it comes to exercise, many people do just fine. Not everyone has an inactive lifestyle. Some people have a job where they are on their feet for most or all of the day. Others play a sport every week because it is a hobby and they enjoy it: so they are regularly active. Some people are gym rats and are in and out of the gym on several days of the week. Not surprisingly, exercise can be addictive. It brings on a positive mood and a surge in energy levels while doing well for the body.

With that said, exercise should never be used to rationalize or attempt to fix poor nutrition. Here is what is meant by this: food is still number one. You are encouraged to exercise as much as possible within reason. It will only help you. But if you think this allows you to have greater freedom with your eating plan, you would be mistaken. Or worse – if you are using the activity as a way of attempting to fix your poor food choices.

Admittedly, much of this has to do with body weight. You will find many people do not struggle with exercising but have a hard time maintaining a healthy body weight. They might even joke about their exercise routine making them fat when they realize their body weight is not changing, or they are gaining weight. For weight loss – nutrition is number one. For health, the same often applies.

Remember, food is fuel for your body, and if you are not providing your body with high-quality nutrients, you are depriving your body of what it needs…

1. You cannot outrun the fork. Exercise as much as you like – but if you are eating more than your body needs, you will put on weight. Even if you are at the gym for two hours and having the best workouts of your life.

2. You must be careful with how you eat. Frequent meals will keep your blood sugar levels high. Insulin responses stimulate your appetite. So this means frequent meals are more likely to make you eat more, rather than less, even if your portion sizes are smaller.

3. You must also mind what you eat. Fats carry a lot of calories, so even if the whipped cream you are eating is sugar-free, it might be calorie dense. And sugars! Be very careful with them, always.

At the end of the day, you need to exercise and eat well. It is not one or the other. And never use exercise as a fix for poor nutrition.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.